Post by JB on Apr 30, 2004 20:53:47 GMT 1
since i seem to spend most of my time working on the dam thing i thought i had better start a thread about it. my coach has me work doing one or the other of the following routines to work on my core strenght, thought they may help some of you
Abdominal Exercises
Complete abdominal work every other day alternating between Workout 1 and 2. As the workout becomes easier increase the repetitions for each exercise
Work Out 1
Raised Leg Crunch x 20
Reverse Crunch x 20
Lay on your back with legs raised and knees slightly bent, now contract your abs to raise your legs slightly, do not throw your legs up by bending and straightening the knees
Inclined Leg Pull In 20
Start seated on floor with feet raised, pull the knees to chest while curling upper body to knees, now push the legs out straight and uncurl your torso. If necessary use your hand to balance
Oblique Crunch x 20 each Side
Sit-up position but with one leg crossed over the other, hands behind head now curl the upper body pushing the opposite elbow to crossed knee
Half Sit-Ups x 20
Start with leg bent and feet on the floor, contact the abs lifting the shoulders to 45 degrees.
Isometric Prone x 5
Lay face down resting on your elbows, knees and toes, now contract your abs lifting the knees of the ground, hold for 15 seconds.
Work Out 2
V Sit-Ups x 20
Lay flat on floor with arms stretched behind head, now keeping the legs and arms straight contract your abs to bring arms and legs together as close as possible.
Raised Leg Crunch Alternating Twist x 20
Side Crunch x 20 each side
Lay on your side with knees bent, your top hand resting on your ear, now contract your side abs (obliques) to lift your shoulders
Double Crunch x 20
Start in the reverse crunch position, now contract the abs lifting the legs and shoulders upwards
Side Hip Raises x 20 each side
Lay on your side with legs and torso straight, support upper body on one elbow now raise hips to horizontal then lower.
Abdominal Hollowing x 5
Lay flat on floor keeping heels, hips, shoulders and head on floor, without tilting hips press the small of your back to floor and hold for 15 seconds breath normally during co. Use your fingers under the small of the back to feel the spine pressing against floor,
Abdominal Exercises
Complete abdominal work every other day alternating between Workout 1 and 2. As the workout becomes easier increase the repetitions for each exercise
Work Out 1
Raised Leg Crunch x 20
Reverse Crunch x 20
Lay on your back with legs raised and knees slightly bent, now contract your abs to raise your legs slightly, do not throw your legs up by bending and straightening the knees
Inclined Leg Pull In 20
Start seated on floor with feet raised, pull the knees to chest while curling upper body to knees, now push the legs out straight and uncurl your torso. If necessary use your hand to balance
Oblique Crunch x 20 each Side
Sit-up position but with one leg crossed over the other, hands behind head now curl the upper body pushing the opposite elbow to crossed knee
Half Sit-Ups x 20
Start with leg bent and feet on the floor, contact the abs lifting the shoulders to 45 degrees.
Isometric Prone x 5
Lay face down resting on your elbows, knees and toes, now contract your abs lifting the knees of the ground, hold for 15 seconds.
Work Out 2
V Sit-Ups x 20
Lay flat on floor with arms stretched behind head, now keeping the legs and arms straight contract your abs to bring arms and legs together as close as possible.
Raised Leg Crunch Alternating Twist x 20
Side Crunch x 20 each side
Lay on your side with knees bent, your top hand resting on your ear, now contract your side abs (obliques) to lift your shoulders
Double Crunch x 20
Start in the reverse crunch position, now contract the abs lifting the legs and shoulders upwards
Side Hip Raises x 20 each side
Lay on your side with legs and torso straight, support upper body on one elbow now raise hips to horizontal then lower.
Abdominal Hollowing x 5
Lay flat on floor keeping heels, hips, shoulders and head on floor, without tilting hips press the small of your back to floor and hold for 15 seconds breath normally during co. Use your fingers under the small of the back to feel the spine pressing against floor,